CLASS WORKOUT
| EMOM 3’ x3 Min 1 : max Strict pull up + max ring row unbroken Min 2 et 3: rest – 5 round For time 500/400m row/ski – 1200/1000m bike 20 wall ball 10 double dumbbell / kebtl front squat Objectif: Entre 16 et 20 minutes! |
ADVANCED ATHLETES
| 1 RM strict pull up -> 1 rep la plus lourde possible – EMOM 3’ x3 Min 1 : max Strict pull up + max ring row unbroken Min 2 et 3: rest – 5 round For time 500/400m row/ski – 1200/1000m bike 20 wall ball 10 double dumbbell / kebtl front squat Objectif: Entre 16 et 20 minutes! – For time 50 double dumbbell bench press @ 22’5/15 50 barbell vertical row @ 30/20 50 strict press @ 30/20 50 barbell biceps curl @ 20/15 |
